Plant-Based Diets: Do They Allow Oil?

The Whole Food Plant-Based No Oil (WFPBNO) diet is an eating pattern that focuses on plant-based foods in their whole or slightly processed forms. It encourages eating fats from whole foods like avocados, nuts, and olives, instead of oils.

The WFPBNO diet is an extremely nutrient-dense way of eating, making it a great choice for improving your nutrition and preventing nutrition-related chronic diseases. However, it may not be suitable for those trying to gain weight or struggling with a poor appetite.

The argument against oils used by WFPBNO proponents is that they are highly processed and therefore devoid of nutrients. For example, olive oil does not offer the same health benefits as consuming whole olives. However, some people who follow the WFPBNO diet may still use small amounts of oil, for instance, to create a non-stick cooking surface.

Oils are highly processed and nutrient-deficient

This is not to say that oils do not contain any nutrients at all. Expeller-pressed, cold-pressed, and extra-virgin varieties do contain significant amounts of vitamins and antioxidants. For instance, extra-virgin olive oil is a great source of fat-soluble vitamins E and K. However, the highly processed nature of oils means that they are essentially empty calories when compared to their whole food counterparts.

The highly processed nature of oils also means that they are extremely easy to overeat. All oil is 100% fat and contains 120 calories and 14 grams of fat per tablespoon, which can quickly add up. Since oil has zero fibre, the body absorbs it quickly, and it is immediately converted into body fat.

In addition to being highly processed and nutrient-deficient, oils can also be inflammatory. When we consume refined, rancid oil, it triggers the release of free radicals, which create inflammation and damage the integrity of our cells. The trans-fatty substances created during the refining process wreak havoc on our cardiovascular health. This is significant because nearly all chronic diseases, from heart disease and cancer to Parkinson's disease and dementia, are rooted in chronic inflammation.

Therefore, while oils do contain some beneficial nutrients, their highly processed and nutrient-deficient nature means that they are essentially empty calories when compared to their whole food counterparts.

Oils are calorie-dense

The high calorie content of oils is due to the processing involved in their production. When whole plant foods like olives, avocados, or sesame seeds are turned into oil, the original structure of the plant is compromised, resulting in a nutrient-void, high-fat product. This process removes the fiber, vitamins, and minerals naturally present in the whole food, leaving behind only the fat. As a result, the body absorbs oil quickly, and it is immediately converted into body fat.

In contrast, consuming the whole plant food provides a more balanced source of fat along with other essential nutrients. For example, a quarter cup of sesame seeds contains 18 grams of fat, but it also has 6.3 grams of fiber, 6.3 grams of protein, and a variety of vitamins and minerals. This makes sesame seeds a more beneficial choice for your body than sesame oil, which has 54.5 grams of fat and none of the fiber, protein, or other nutrients found in the seeds.

While some people may argue that extra-virgin olive oil or other expeller-pressed, cold-pressed varieties contain significant amounts of vitamins and antioxidants, the amount of oil typically consumed in a real-life meal is much smaller than what is used in studies. Additionally, the argument against oils used by proponents of whole food plant-based diets is that they are essentially empty calories that are easy to overeat.

Instead of relying on oils, those following a whole food plant-based diet are encouraged to eat whole plant foods that provide healthy fats, such as avocados, nuts, and olives. This ensures that the body receives the full range of nutrients and avoids the potential negative consequences of consuming large amounts of processed oils.

Oils are not necessary for cooking

The Whole Food Plant-Based No Oil (WFPBNO) diet is a plant-based diet that focuses on whole plant foods in their natural state or as close to their natural state as possible. It encourages eating fats from whole foods such as avocados, nuts, and olives, instead of oils.

Oils are considered highly processed foods. During the process of turning a whole plant food into oil, the original structure of the plant is compromised and what's left is a nutrient-void, high-fat, calorie-dense ingredient with zero fibre and hardly any beneficial nutrients from the original whole plant food. All oils are 100% fat and contain 120 calories and 14 grams of fat per tablespoon.

How to cook without oil

• Choose the right cookware — Use non-stick pots and pans, or a good-quality, heavy-bottomed stainless steel pan. Enamel-coated cast iron and ceramic titanium pans are also good options.
• Choose your oil-free cooking method — When sautéing or stir-frying, use small amounts of water or broth instead of oil, adding just a small amount at a time so that you cook and brown the food without steaming it.
• Baking — Use a fruit purée such as applesauce, mashed bananas, or puréed dates as a healthy substitute for fats like oil, butter, or shortening.
• Roasting — There is no need to coat vegetables or other foods with oil before roasting them in the oven. They might take a little longer, but they will eventually brown and roast nicely. Before placing them in the oven, season with spices, herbs, and either a little vegetable stock or a light water-soy sauce mixture.
• Deep frying alternative — Baking potatoes and veggies is a healthier choice than deep frying them. You can even bake up delicious (eggless) breaded patties or veggies by lightly dipping them in a slurry of arrowroot powder or cornstarch mixed with either water or unsweetened, unflavoured plant milk, and then coating them with whole-grain breadcrumbs or cornmeal. Use non-stick, silicone, or parchment-lined baking sheets to achieve a crispy outer crust.
• Sauces — For dishes that normally use butter or heavy cream, you can create plant-based versions by puréeing beans, lentils, or vegetables like cauliflower, carrots, or potatoes, along with nut or soy milk, nutritional yeast, miso, and/or nut butter.
• Salad dressings — For tasty oil-free salad dressing, you can whisk or blend some vinegar, spices, and herbs with fruit juice and a bit of pulp (for sweet dressings), or with nut or seed butter (to add a little creaminess to savoury dressings).

Tips for cooking without oil

• Steam vegetables or sauté in a liquid like water or broth.
• Use broth, soy sauce, or vinegar to add flavour during the cooking process.
• Utilise seasonings and herbs for flavour.
• Use an air fryer or a silicone mat in the oven for baked/fried preparations.
• Invest in a good non-stick pan.
• Poach or boil things like meat and eggs.

Oils are not needed for a healthy fat intake

The Whole-Food Plant-Based (WFPB) diet focuses on whole plant foods in their natural state or as close to their natural state as possible. These are the foods that keep the body healthy, lean, energised and free of illness and common diseases like type 2 diabetes, as much as any food can. Whole plant foods boost the immune system, have anti-inflammatory power, and supply the body with antioxidants.

The reason why oil isn't included in the WFPB diet is that all oils, even extra-virgin olive oil, are considered highly processed foods. During the process of turning a whole plant food into oil, the original structure of the plant is compromised and what's left is a nutrient-void, high-fat, calorie-dense ingredient with zero fibre and hardly a trace of the beneficial nutrients from the original whole plant food.

All oil is 100% fat and contains 120 calories and 14 grams of fat per tablespoon. That adds up fast, and since oil has zero fibre, the body absorbs it quickly and it is immediately converted into body fat.

For example, 1/4 cup of sesame seeds has 18 grams of fat, 6.3 grams of fibre, 6.3 grams of protein, and is rich in vitamins, minerals and phytochemicals. Now let's look at 1/4 cup of sesame oil. This has 54.5 grams of fat, 0 grams of fibre, 0 grams of protein, and most of the original vitamins, minerals and phytochemicals are removed during the process of turning sesame seeds into sesame oil.

So, if you are ready and pumped to eat for your health, and especially if you want to lose weight, it's important to eat the whole plant food instead of the oil version of that food. Eat olives instead of olive oil, sesame seeds instead of sesame oil, and coconut instead of coconut oil.

The WFPB diet encourages eating fats from whole foods such as avocados, nuts, and olives, rather than oils. Some whole-food plant-based sources of fat include tofu and edamame (which are high in protein but also contain some fat).

Oils can be replaced with healthier alternatives

Oils are often used in cooking to prevent food from sticking to the pan, to add flavour, and to create a slippery mouthfeel. However, oils are highly processed and can be replaced with healthier alternatives.

One alternative is to use water, vegetable broth, juice, wine, beer, or tamari (a gluten-free soy sauce) for sauteing. For salad dressings, water or juice can be used, or these liquids can be thickened with cornstarch or arrowroot powder. Water drained from a can of beans can also be used, especially for savoury sauces, as it adds a slight beany flavour. Ground flax or chia seeds mixed with water, or pureed zucchini can also be used as a base for salad dressings.

For baking, oil can be replaced with applesauce or other fruit purees (such as mashed banana or prunes) or pureed beans. For cookies or pie crusts that you want a little crispier, equal amounts of applesauce and nut butter can be used instead of oil or butter.

Avocados can also be used as a butter replacement, adding natural fat and creaminess to dishes.

Frequently asked questions